Small Lies, Big Barriers: Why Being Honest with Yourself Matters

Thought For The Week

We all tell ourselves little lies from time to time:

“I’ll just have a small piece.”

“I’ve been good this week, I deserve a treat.”

“One missed workout won’t matter.”

They might feel justified in the moment, but over time, these small self-deceptions create distance between where we are and where we want to be: While they’re protecting us from short-term discomfort, they’re also keeping us stuck.

The truth, when we finally face it, may well hurt. But being honest with ourselves is what allows us to move past excuses and start taking action.

When we learn to lie to ourselves a little bit less, we reclaim control. We stop circling around our goals and start pursuing them with clarity, courage, and self-respect.

Exercise Tip

When it comes to training, self-deception can often sounds like:

“I worked hard today” (but I actually spent half the session chatting or scrolling between sets).

“That session was brutal” (but really I stopped when it got uncomfortable).

We have a tendency to overestimate how hard we’ve worked, how much exercise we’ve done, and how much energy we’ve burned. Not because we’re lazy, but because our brains feel effort more than they register actual output.

But progress depends on truth, not perception.

Being honest about how often we show up, how much we’re lifting, or how focused we stay during a session doesn’t make us harsh or obsessive, it makes us accurate. When we track what’s real instead of what feels true, we gain the power to adjust, improve, and actually see results. That kind of honesty isn’t criticism; it’s clarity. It’s how we stop believing we’re doing “enough” and start knowing exactly what’s moving us forward.

Try this: 

During your next workout, track your rest periods — it’s easy to underestimate how long those quick chats, email checks, or water breaks really last. Use a timer between sets to start getting honest feedback about what’s really going on. 

Nutrition Tip

When it comes to nutrition, those same small lies creep in just as easily:

“I’ve been eating pretty well” (but can’t quite remember what happened over the weekend).

“It’s just a snack, it hardly counts” (but there are more calories in that slice of cake than there were in the soup and sandwich I ate for lunch).

We tend to underestimate how much we eat, and overestimate how balanced our habits are. We’re not deliberately lying to ourselves — it’s just that food choices are emotional, and our brains are wired for comfort over accuracy.

The fix isn’t strict rules or guilt; it’s awareness.

Paying attention to what we actually eat helps bridge the gap between intention and reality. Whether that means keeping a food diary for a week, noticing portion sizes, or simply pausing before a decision, honesty builds awareness — and awareness brings clarity and control.

Try this: 

Keep a food log for one week. Write down what and when you eat without changing anything. Awareness alone is often enough to shift behaviour.

Links & Resources

Resource: Download a copy of my food diary to help track what you eat.

Resource: The hand-size portion guide is a useful tool to help you gauge the amount of protein, fat and carbohydrate you should be consuming.

Resource: Use my RPE scale to help assess your level of effort during cardiovascular and strength training.

Inspirational Quote

“The truth will set you free, but first it will make you miserable.”

James A. Garfield